Wellness Retreats: The Ultimate Life Reset

Let me tell you:

In a world that glorifies being busy, rest has become a radical act. But what if rest wasn’t something we earned—it was something we designed for? That’s where wellness retreats come in. Far more than a vacation, a wellness retreat offers a sacred pause: a moment to breathe, reflect, and reconnect to your highest self.

A wellness retreat is an intentional escape, often rooted in nature, that offers time and space to prioritize your mental, emotional, physical, and spiritual wellbeing . Unlike a traditional vacation that might leave you feeling exhausted, wellness retreats are designed to restore you. From yoga and meditation to sound healing, nature therapy, and nourishing food—these curated experiences help you unplug from noise and re-tune to what really matters.

At The Lifestyle Lab, we believe in designing lives—and spaces—that support wellness from the inside out. So today, we’re diving into why a wellness retreat might be the most important investment you make in yourself this year.

A Personal Experience Taking a Wellness Retreat in Arizona

My daughters, a few close friends and I did a wellness retreat at CIVANA in Cavecreek, Arizona and it couldn't have come at a better time in all of our busy lives. Happy to say we have now all adopted wellness retreats in our lives as a regular way to decompress, reset, and reclaim our lives. 

We visited CIVANA, a wellness retreat in Cavecreek, Arizona and to be honest I don't think anyone at the time knew what to expect. It was my daughter's brithday weekend and she planned and coordinated the whole thing. For all of us it was a first to a wellness retreat and we all came away with a different experience, some more transformed than others. What it did do for all of us was bring a sense of calm in the chaos. 

There are a series of classes that you pre-book that my daughter had all lined up for us. Everything from yoga, meditation, breathwork, exercise classes and some really fascinating classes, like the Pattern Class - that I really enjoyed. 

We spent three amazing days that started with classes, delicious healthy meals, time by the pool and in the spa and ended with evenings under the brilliant stars. I found the most amazing hammocks in the desert tucked away from everyone else to just melt away and be one with the sounds of nature that if you get a chance to go, I highly recommend this peaceful, soul-renewing area to decompress from it all.

My take-away was a meditation / breathwork class that helped fine-tune my meditating skills that has helped me tremendously in calming the noise during my day. I highly recommend if you're looking for a few days to reset to partake. You won't regret it!

Total Time: 10–15 minutes (or longer if you choose)

Step 1: Prepare Your Space (1–2 min)

• Sit or lie down in a comfortable, quiet place.

• Close your eyes.

• Set an intention (e.g., “I am resetting and realigning my energy”).

Step 2: Breathwork to Relax the Body (2 min)

Use 4-7-8 breathing to enter a relaxed alpha brainwave state:

1. Inhale through your nose for 4 counts

2. Hold the breath for 7 counts

3. Exhale slowly through your mouth for 8 counts

4. Repeat 3–5 cycles

This slows your heart rate, calms the nervous system, and opens the gateway to mental clarity.

Step 3: Countdown to Alpha State (Silva Method) (2–3 min)

Begin the classic Silva Centering countdown to shift brainwaves into alpha:

1. Silently count down from 100 to 1 , slowly and calmly (e.g., “100... 99... 98...”).

2. With each number, imagine your body sinking deeper into relaxation.

3. If you're short on time, start at 50 or even 25. Eventually, if you do this often enough you can start lower by visualizing the number 3 (three times by speaking and visualizing it in your mind) then 2 and then 1 (each time visualizing and saying the number in your mind). This is the best way to get a quick reset anywhere at any time in your day.

Optional enhancement: Visualize a warm, golden light descending from the top of your head down to your toes as you count—melting away tension.

Step 4: The Mental Screen Visualization (2–5 min)

1. Imagine a mental screen in front of you (like a movie screen).

2. Project peaceful images onto it—such as a beach, mountain, or glowing light.

3. Visualize yourself relaxed, healthy, clear, and empowered .

4. You can also mentally affirm:

   • “I am centered, calm, and connected.”

   • “I now operate at the alpha level of mind, in a complete state of mental clarity.”

Step 5: Anchor Your Calm with a Cue Word or Number (1 min)

• Silently say your anchor word (e.g., “Relax,” or “Peace”)

• Or use the numbers: “3” for physical relaxation, “2” for mental calm, “1” for deep meditative state

• Repeat the word or number while breathing slowly, reinforcing calm

Step 6: Reentry to Waking State (1 min)

• Count up slowly: “1… 2… 3… Eyes open, wide awake, I'm getting better and better every day in every way."

• Stretch, smile, and return with clarity and lightness